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Foods high in magnesium and potassium

Importance of Magnesium and Potassium

Potassium is an electrolyte required for proper functioning of the kidneys. Apart from that, potassium is needed for muscle and nerve cell function and it plays vital role in heart and digestive function. Magnesium is required for over 300 biochemical reactions in the body. It is essential for function of the muscles, heart rhythm, immune system, blood sugar, blood pressure, energy metabolism and protein synthesis. This nutrient is required for blood clotting, cells formation and muscle relaxation.

Diet which lacks in magnesium and potassium can lead to various health conditions. Deficiency of magnesium can cause nausea, vomiting, loss of appetite, fatigue and weakness. This lack in magnesium can eventually result in cardiovascular diseases, erectile dysfunction, diabetes, high blood pressure, insomnia and osteoporosis. Potassium deficiency may reflect in hypokalemia, hypertension, Crohn’s disease, stroke, constipation and disorders of the nervous system.

Sources of Magnesium and Potassium

Number of foods represents rich sources of both magnesium and potassium.

Fruits

Fruits high in magnesium and potassium include: bananas, apricots, avocados, prunes and prune juice, raisins, citrus juices and cantaloupe.

Vegetables

Sources of potassium and magnesium among vegetables are: potatoes, spinach, artichokes, broccoli, Brussels sprouts, beet root and mushroom.

Nuts and Legumes

Almonds, cashews, peanuts, kidney beans, pinto beans and soybeans are good sources of these minerals.

Meat and Fish  

Halibut is very high in magnesium and potassium among fish. Tuna and pork are also good sources.

Other Sources

Potassium and magnesium can be abundantly found in: wheat bran, yogurt, whole milk and millet.

Magnesium Foods

Apart from mentioned foods, magnesium can also be found in: barley, buckwheat, cornmeal, lentils, oat bran, okra, pumpkin seeds, peas, tomatoes, wheat flour and whole grain products.

Potassium Foods

Other foods high in potassium include: cantaloupe, figs, dates, oranges, tomato products (juice, paste, puree), pears, onions, watermelon, apples, celery, plums and winter squash.

It should be noted that food rich in magnesium and potassium like fruits, vegetables, nuts and seeds can be eaten in raw state and should not be overcooked to keep high levels of nutrients. Magnesium and potassium are also available in a form of mineral supplements. The best option is to take the minerals from natural sources since supplement intake may lead to overdose and toxicity. Symptoms of magnesium overdose include: upset stomach, diarrhea, nausea, vomiting, low blood pressure and slower heart rate. Potassium overdose can lead to: stomach irritation, diarrhea, nausea, muscle weakness and abnormal heart rate.